Mhlawumbi oku kuya kumangalisa abaninzi, kodwa abafazi abaneleyo banokuxhatshazwa kweenyawo zabo, ezifana neempawu ezininzi. Ngaloo ngxaki unokujamelana nayo, ngokubaluleke kakhulu, ukwandisa umthamo we-muscle. Umsebenzi uza kuqiniswa kwaye ngeendlela ezininzi.
Imilenze yakho - njani yokwenza ibe yinto enhle?
Kubalulekile ukuba uqaphele ukuba ngamnye umfazi unemiqondo yakhe yobuncinci kunye nobuncinci, ngoko akukho mgangatho ocacileyo. Ukongezelela, imo yemilenze isetyenziselwa ukuveliswa kwezityalo kunye nomntu unokulungisa kuphela iimpazamo eziye zabonakala ngexesha lobomi. Kukho iingcebiso ezininzi malunga nendlela yokubuyisela ukuba imilenze yakho isalathisi:
- Kubalulekile ukuba usebenzise rhoqo, kwaye umthwalo akufanele ufumaneke kuphela ngemisipha yemilenze, kodwa nakwezinye iindawo zomzimba. Ukuzivocavoca imihla ngemihla akuvumelekile, kuba imisipha ikhula xa iphumla.
- Kubalulekile ukubeka iliso ekudleni ukuze umzimba ufumane inani elifunekayo lamancedo, iiprotheni kunye ne-carbohydrates, kunye namavithamini kunye neemaminerali.
- Kwiimeko ezininzi, imilenze emincinci yiphumo lokukhawulela umlenze. Ngoko ke, kuyafaneleka ukuya kudokotela. Kunconywa ukuba ukhangele indlela yokugaya.
Kukho neempembelelo zamabhinqa eziza kubonakala ngokunyusa inani lemilenze.
Indlela yokwenza imilenze emincinci igcwele - Ukuzivocavoca
Ukuze ufumane umphumo omuhle, kucetyiswa ukuba usebenzise le meko: usuku loqeqesho olunzulu kunye nosuku lokuphumla. Ukuqala kuyimfuneko ukufudumala, izihlunu ziyafudumala eziya kuvumela umngcipheko we-reception of traumas. Enye ingcebiso ebalulekileyo kukuqeqesha ngokukhawuleza.
Yintoni enokuyenza ukuze ufumane imilenze engcono - uqeqesho olusebenzayo:
- Izikwere nge-barbell . Beka iinyawo zakho ububanzi kunamahlombe akho ukuze iisoksi zakho zikhangele ngaphandle. Beka intamo emagxeni akho. Ukuhla, i-pelvis ifanele ikhutshwe, igcine imva ngqo. Indawo yokuphela yinqanaba xa igosa elifanelekileyo lenziwa ngamadolo. Kubalulekile ukwenza ukuphindaphinda kwe-10-15.
- Ukuwa kunye nezidumbulu . Kwizandla udinga ukuthatha ubunzima, u-3-5 kg. Thatha isinyathelo kwaye ushiye phantsi ukuze ithanga lilandelele phantsi, ngelixa idolo lomnye umlenze liwele phantsi. Kufuneka kwakhona uphinde uye kwenye umlenze. Ukuhlaselwa kwe-15.
Kunokwenzeka ukwandisa umthamo wemilenze ngoncedo lokukhwela ibhayisekile, kuphela kubalulekile ukuhamba rhoqo kunye nokukhwela ubuncinane ubunesiqingatha seyure.
Imfihlelo yabasetyhini, indlela yokwenza imilenze emincinci ithinte
Kukho iingcomo ezininzi eziza kukuvumela ukuba ukhangele ingxaki. Kubalulekile ukushiya iingubo ezimfutshane nezifutshane. Kungcono ukukhetha ukhetho. Izambatho zimele zibe zibukhali, umzekelo, iipketi kunye nezikhalazo okanye i-ruffles. Kwabesifazane bezoshishino, iidyesi zakudala ziya kwenza. Iingcali zicebisa ukukhetha iimpahla ngeempahla ezinkulu zokushicilela kunye nezobunzima.